3 WODs for Total Time

PART 1:
"filthy fifties"for time:
50 box jumps - 24"
50 jumping chin ups
50 KBS - 1pd
50 walking lunges
50 knees to elbows
50 push press - 45#
50 back extensions
50 wall balls - 20# to 10ft
50 burpees
50 double unders
TIME: 19:45 (PB) Yes
OLD TIME: 22:56
I was on fast pace and was thinking will this gas me out in WBS and Burpees....yes it did. But I got my goal of sub 20min and that is what I wanted. So good start today.


PART 2: for time;
95# overhead anyway x 50 reps
TIME: 3:55
Exercises I chose by most reps
Power Snatch
Push Press
Push Jerk
(P1&P2 times: 19:45+3:55=23:40)
I am pumped about this time because overhead work is a killer for me!

As for post wod fuel:
Part #1
2 scoops Protein 27g
2 Scoops Recoverite 10g pro/33g CHO
1 cup some sweet watermelon

1hr later:
1 Spulumbos Chicken Apple Sausage
2 cups spinach raw

1 cup grapes3 small handfuls cashews
2 tbs nut butter

PART 3: for times;
Run800 m @ 80%
rest 6 min
Run 800 m @ 90%
rest 6 min
Run 800 m @ 100%
100% Sprint 800m Run = 2:41.80

ToTAL TIME of all WOD's:
26:21.80


total your filthy fifties, 95#/65# overhead and 100% 800 m run effort together as
total time(i.e. 17:30 + 4:30 + 2:30 = 24:30 total time as score)

ACTION CHALLENGE

ACTION CHALLENGE
Saturday & Sunday June 27th & 28th /2009

Not going to the CrossFit Games, but always wondered what it’s like? Want to experience the excitement of an electric atmosphere and fun competition?
You can experience the magic at the Action Challenge! This event is for all those CrossFitters who work their butts off on a daily basis to come and test their newly developed skills and fitness levels.

Put your training to the test. Treat yourself like an Elite CrossFitter… plan, fuel, and attack numerous workouts in two days. Experience what it’s like to have an entire crowd cheering you on as you push through what you never thought was possible. Make the Action Challenge your stepping stone to future success! Reach your potential!


4 WorkoutsHEATS: 5-7 Competitors
Action Challenge T-Shirt
BBQ after last event with awards
Awards: Male & Female 1st 2nd 3rd
Top CrossFitter Award
CrossFit Levels:
We strongly encourage all levels of CrossFitters to attend. Scaling will be made ready for those who need it.
Registration Info: To register please fill out below information, CUT & PASTE IT, emailing info to me at crossfit.lethbridge@yahoo.com

Name: T-shirt Size: (pick one)S, M, LG, XLG
Affiliate Name:
Male / Female:
Cost: $50
Two ways to pay:
1.) pay pal on www.crossfit.lethbridge.ca “shopping & payments” page
2.) mail to: (cheque payable to: Globo Gym Inc)
Action Challenge
106 St. James BLVD North
Lethbridge Alberta Canada
T1H 6M4

REGISTRATION DEADLINE: JUNE 18TH

WORKOUTS WILL BE ANNOUNCED: JUNE 19TH, ONE WEEK PRIOR TO EVENT

EVENT START TIMES:
WOD #1 = 9AM SATURDAY
WOD #2 = 1PM SATURDAY
WOD #3 = 9AM SUNDAY
WOD #4 = 1PM SUNDAY
BBQ & AWARDS TO FOLLOW LAST HEAT ON SUNDAY

BARBARA

BARBARA!!!

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

TIME: 16:16

Oh my God! I have been finished this workout for about 2hours now, and I have not moved from my couch! I am serious and still seeing blurry spots! When I was in my last set of extremely painful squats (which I friggen ROCKED today!) I had an unexpected visitor drop by, the Purolator delivery dude got a first hand lesson in Crossfit. Haha he was trying to get my attention, but I had my earphones on and did not notice him until I got up to do my squats in the 5th round. After he told me he was watching from Pull-ups at the door and walked all the way up to the rowers. I sputtered out "hold on a second" when I finally did see him and finished my squats falling to the ground moaning like cattle going to slaughter! Took my earphones off, and the dude says, "man that was nuts! I have your equipment in the truck". I told him "sorry man I cannot help you right now" and he graciously brought it all in. I had to sign for the equipment and my hand was shaking like hell, the dude go a good laugh at that, then he wanted to know what CrossFit was and why I would do this to myself. I could not talk and was holding back the saliva accumulating in my mouth. Gave him my card and layed on the floor for about 15min. Good times....now that it's over.

I took it upon my self to attack Barbara as performed at my Gym to be legit and get on our Board.Everything was the same as my Coaches programming for our Big Dawgs except the Push-ups were not Chest 2 Floor.
TIME: 16:16 PB! 1st on the Board
1.)2:54
2.)2:58
3.)3:10
4.)3:31
5.)3:43

LACTATE RUN TRAINING

The top of my NASTY HILL!

this is the spot my legs and butt were on friggen fire and also where things felt slow motion with all my effort.

WODs
Run 400 m x 3 @ 75% warm up, practice POSE, rest 1 min b/t sets

+

Find the nastiest hill
Run up it for 45 sec as fast as you can - think power and drive

Walk down - 3 minutes, 15 seconds rest repeat this 6 times

+

2 min after you have completed the last set including the 3:15 rest sprint run for 5 min on a somewhat flat surface - think finish line when gassed

WOD Results:

45sec Hill Sprints

1.) 156 BPM

2.) 160

3.) 168

4.) 164

5.) 168

6.) 168

5min Sprint

1.) 174 BPM
My legsand butt were on fire! Almost funny that I was trying to run so fast but was really in slow motion going up hill (kind of like those bad dreams when you can't run away fast enough, yelling at your legs RUN!)
5min run for me started slow but finished on a faster note. Leaning more forward and letting my heals rise to my butt using minimal effort. POSE technique is hard to grasp when fatigue sets in, but the last 2min I was really letting it go and running actually felt good!

GET IN THE GAME...THE WHOLE GAME!

21-15-12-9-6-3 Rep Rouunds for Time
Deadlift 95#
Hang Power Clean 95#
Front Squat 95#
Push Jerk 95#
TIME: 15:57

I messed up on this WOD today. I wrote down in my book 21-15-12-9-6-3 when it should have included a rep round of 18 before the 15!!! None the less a hard workout and good mental battle.
Well I guess I have something more to work on: remember my workout!
When I get this video recorder working I will put the video up of the reps rounds 21-6-3

TWO WODS TODAY

"Michael"
5 Rounds for time
800m run
50 Back Extensions
50 Sit-ups
TIME = 16:13

4 hours of Rest in between WOD's

"Ryan"
5 Rounds for time
7 Muscle-ups
21 Push-up Burpees
TIME = 14:48

RUNNING!!! Since running is not my best skill I focused on leaning forward and bringing my heals up to my butt, thank god for good tunes! Back Extensions I rip up "Crazy Style" with no stops, sit-ups on the other hand were lacking today, running and Back extensions will do that. Good WOD! My goal is 15:30

Ryan on the other hand was nuts! Full lock out at the bottom of muscle ups is tough for me, especially when false grip is all sweaty. Burpees went as best they could. I tried not to gas out, doing 6-5-5-5 with two to three breaths for breaks, this really helped keep my pace.
1st round was all seven muscle ups, but I changed that plan because I was gassing out too quick.
Fun WOD and I layed on the floor for about 10min after. Wrists are skin free!!!! DOH!

All Jacked up INTENSITY...I like it!!

For Loads:

A.) Power Snatch/Snatch Balance/OHS - 1.3.5 x 3 sets; 180 sec rest b/t sets

5 min rest including 3 min at end of last set

B.) Dead Lift - 55% of 1RM - 8 sets of 2 reps; 45 sec only b/t sets

3 min rest after last set including 45 sec

C.) Press - 5 x 5; 120 sec rest b/t sets

WOD Results
A.) 115#/135/145

B.) 235#

C.) 5 X 5 @ 115#

Very happy with today's efforts. When I Power Snatched that 145#, it when up so fast I nearly fell over backwards. My 1RM snatch is 155#!! So Up goes the 1RM Snatch baby!

Overhead squats felt good on my left knee today. I have been rolling out my entire lower body every day before workouts and when I get a chance with clients.

Here is the video of me with some huge intensity, very sloppy at the top of power snatch, but I did not expect to get the bar up that high (place huge smile here!) Haha ignore the song in the background!!!! If I can lift to Britany I can lift anywhere!

I have beeb trying to download the video, no luck. I'll post it later
Ok here it is, I was saving the video in the wrong format